The glycemic index, or GI index is the measurement of how foods raise our blood glucose or blood sugar after eating them.
Carbohydrates increase blood sugar the most, followed by fats and then protein. Actual (table sugar) has a glycemic index of 100 and other foods measured are ranked as low, moderate and high GI foods.
High GI: Carbohydrates that break down quickly during digestion, release blood sugar rapidly into the bloodstream, causing rapid fluctuations in blood sugar levels.
Medium GI: Carbohydrates that break down moderately during digestion and release blood sugar moderately into the bloodstream.
Low GI: Carbohydrates that break down slowly during digestion, release blood sugar gradually into the bloodstream, and keep blood sugar levels steady.
Low GI Meals leave you feeling fuller longer, ease food cravings and provide you with better energy levels. Although the GI index is helpful to meal planning, you also need to reduce the amount of carbohydrates you eat. This is what your plate should look like:
Consuming low GI foods + eating ¼ plate of carbs = the most stable blood sugar levels!!!
Glycemic Index (GI) Food List
Low GI Foods (20-49)
Breakfast Cereals: All-bran, oatmeal (not instant)
Fruits: (Limit 1-2 Fruits/day) Apples, berries (fresh), grapefruit, peaches, pears, plums, tangerine
Beans and Legumes: Chickpeas, green grams (ndengu), kidney beans (maharagwe), black beans (njahi), pinto beans, butter beans, black eyed peas, lentils, soy beans, hummus
Non- starchy vegetables: Avocado, broccoli, boiled carrots, cauliflower, cucumber, courgette, eggplant, mushrooms, bell peppers (hoho), tomatoes, okra, onions, lettuce, cabbage, spinach, sukuma & other dark green (kienyeji) leafy vegetables
Grains: Spaghetti & other pasta
Nuts, olives and oils: Almonds, peanuts, pecans, sunflower seeds, hazelnuts, olives, walnuts, oils that are liquid at room temperature
Dairy, fish, meat, soy and eggs: Low-fat milk, soy milk, almond milk, low-fat cheese, yogurt (low-fat or greek), lean red meat, fish, skinless chicken and turkey, shellfish, egg whites, egg yolks( up to 3/week). | Moderate GI Foods(50-69)
Breakfast cereals: Weetabix, bran flakes, porridge, muesli
Fruits: Banana (under ripe), grapes, kiwi, mango, oranges, raisins
Beans and legumes: Baked beans, green peas
Starchy vegetables: Beetroot, raw carrots, sweet potato (ngwaci), pumpkin, yam, plantain/green banana, boiled/roasted maize, sweet corn
Breads: 100% whole-grain bread (with seeds or bran), chapati or roti
Grains: Milled maize/ugali flour, brown rice, couscous, noodles
Nuts: Cashew nuts, macadamia nuts
Snacks & others: Popcorn, ice cream, honey
| High GI Foods : (70-100)
Breakfast cereals: Cheerios, cornflakes, rice krispies, coco pops, instant porridge
Fruits: Dried dates, dried berries, pineapple, watermelon, overripe bananas
Beverages: Soda, sweet tea or coffee, processed fruit juices
Starchy vegetables: Potato (baked, broiled, fried or mashed), chips
Breads: White bread (wheat), wholemeal bread (wheat), specialty grain bread, rolls, wraps, croissants, grade 1 maize/ugali flour
Grains: White rice, instant noodles
Snacks & others: Candy, sweets, crackers, crisps, chevda, cookies, syrups, jelly, jam, donuts, mandazi, pastries, cakes, chocolate, ice lolly, sugar, glucose powder
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